Fact: You can’t spot train. In other words, you can’t focus all of your energy on your belly, go out for a run and expect to come home having burned fat only off the sacks that drip over your waistline. As fab as it would be if you could. Why? Because fat burns off at the same rate all over. Which is why your arms (which probably don’t have as much fat as your thighs) seems to gain and lose fat faster. They just don’t have as much to begin with so the little fluctuations make a big difference. However, you CAN spot tone and spot burn. What does that mean?
Spot Toning is working a specific set of muscles in one particular area- like your belly. Tone the muscles beneath the flab and you will start to see tone and muscular definition. You can spot tone with Resistance exercise
Spot Burning Turns out you can spot burn with Food, specific foods, and specifically relating to belly fat that is. Certain foods target visceral fat- the fat that tends to situate itself in the stomach area around the internal organs, which is actually the most dangerous fat.
The two types of healthy carbs that you should start eating NOW to burn belly fat:
Studies showed that obese men and women who ate a diet rich with a heart-healthy whole grains and beans, compared to those who did not eat as many beans and whole grains, lost more weight in the middle.
The trick to the middle-melting? Replacing two daily refined grain (white rice, breads and pastas) servings with a couple of servings of Beans (ex: lentils, chickpeas, or kidney beans) and Whole Grains (ex: barley, buckwheat, bulgur, oatmeal, wild rice known for blood-sugar-balancing, belly filling not fattening, fiber-rich, slow-digesting, and belly-fat blasting.
How do these healthy carbs help?
The study printed in the American Journal of Clinical Nutrition pointed out that eating a diet rich in whole grains and reducing refined carbs actually alters the glucose and insulin response, helping break down visceral fat stores. Visceral Fat is the fat that sits around the internal organs and settles in the belly region. It is more active, making it easier to burn off than Subcutaneous Fat- the fat that sits just below the skin and tends to settle on the butt and thighs. Eating refined carbs like white pasta, rice, and bread elevates blood sugar levels, increases insulin response, and ups fat deposits. On the other hand, eating a diet rich in high fiber whole grains helps the body more efficiently use blood sugar, lower blood glucose levels, reduces fat deposits, and satisfies hunger longer.